Exercises by body area
Legs exercises - Page 8
Explore 1,315 legs exercises with clear instructions, muscles worked and practical coaching guidance.
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Dumbbell Romanian Deadlift
Dumbbell hinge for hamstrings and glutes.
View exerciseDumbbell Russian Twist on Stability Ball
Rotational core drill that develops coordinated trunk strength and control using dumbbells, with emphasis on the obliques.
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Dumbbell Seated Box Jump
Plyometric lower-body drill developing power, rhythm, and landing control.
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Dumbbell Seated Good Morning
Hip-hinge drill training glutes and hamstrings with a braced torso.
View exerciseDumbbell Seated One Leg Calf Raise
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the calves.
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Dumbbell SeeSaw Lunge
Single-leg lower-body drill building leg strength, balance, and control.
View exerciseDumbbell Side Bridge
Core-stability drill that develops bracing and positional control using dumbbells, with emphasis on the hip abductors and core.
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Dumbbell Single Arm Bench Press in Hip Bridge
Pressing drill building chest, shoulder, and triceps strength with dumbbell.
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Dumbbell Single Arm Bulgarian Split Squat With Hand Support
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Dumbbell Single Arm Clean & Jerk
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single Arm Devils Press
Single-arm burpee-to-overhead complex for full-body conditioning and power.
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Dumbbell Single Arm Hang Power Clean
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single Arm Hang Power Clean & Jerk
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single Arm Hang Power Clean & Press
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single Arm Overhead Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Dumbbell Single Arm Swing
Explosive hip-hinge drill developing posterior-chain power and timing.
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Dumbbell Single Arm Thruster
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single Leg Glute Bridge
Hip-focused drill targeting the glutes with steady pelvis control.
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Dumbbell Single Leg Hand Supported Romanian Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Dumbbell Single-Arm Squat Snatch
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single-Leg Balance with Overhead Hold and Bicep Curl
Single-leg balance drill combining an overhead dumbbell hold with a curl in the opposite arm.
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Dumbbell Spell Caster
Rotational trunk drill emphasizing oblique control and smooth force transfer.
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Dumbbell Split Jerk
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Split Squat
Stationary dumbbell split squat for unilateral leg strength and controlled front-knee tracking.
View exerciseDumbbell Split Squat with Front Foot Elevated on a BOSU Ball
Squat-pattern drill that develops lower-body strength and control using dumbbells, with emphasis on the glutes and quadriceps.
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Dumbbell Squat Clean
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Squat Clean Thruster
Explosive strength drill coordinating hips, trunk, and upper-body drive.
View exerciseDumbbell Squat Hold Calf Raise
Repeated calf raises performed while holding a fixed goblet-loaded squat position.
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Dumbbell Squat Jump
Loaded vertical squat jump for lower-body power and controlled landing mechanics.
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Dumbbell Squat To A Bench
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
View exerciseDumbbell Squat with Biceps Curl
Dumbbell squat coordinated with a bilateral curl during the ascent and controlled arm extension during the next descent.
View exerciseDumbbell Standing Single Leg Calf Raise
Loaded single-leg calf raise from an elevated forefoot for controlled plantar flexion through a full range.
View exerciseDumbbell Step Back Lunge and Row
Reverse-lunge and dumbbell-row combination for unilateral leg strength, upper-back pulling, and trunk control.
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Dumbbell Step-Up
Loaded box step-up for unilateral leg strength and controlled ascent and descent.
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Dumbbell Stiff Leg Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
View exerciseDumbbell Straight Leg Russian Twist
Rotational core drill that develops coordinated trunk strength and control using dumbbells, with emphasis on the obliques.
View exerciseDumbbell Suitcase Kneeling-to-Stand
Loaded kneeling-to-stand transition with two dumbbells held at the sides, training unilateral leg drive, balance, and trunk control.
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Dumbbell Suitcase Reverse Lunge to Single Leg Romanian Deadlift
Contralateral dumbbell reverse lunge flowing into a same-leg single-leg Romanian deadlift.
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Dumbbell Suitcase Walking Lunge
Walking lunge with dumbbells held quietly at the sides for alternating unilateral leg strength.
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Dumbbell Sumo Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Dumbbell Sumo Squat
Wide-stance goblet-style dumbbell squat emphasizing adductors, glutes, and controlled knee tracking.
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Dumbbell Thruster
Dumbbell Thruster for conditioning focused on full-body coordination.
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Dumbbell Tricep BirdDog
Elbow-extension drill targeting the triceps with controlled upper-arm position.
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Dumbbell Wall Sit
Timed wall-sit isometric with dumbbells held quietly at the sides.
View exerciseDumbbell Wood Chop Squat
Diagonal low-to-high dumbbell chop coordinated with a squat and foot pivot.
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Elbow to Knee Side Plank Crunch
Core-stability drill that develops bracing and positional control using bodyweight, with emphasis on the obliques and core.
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Elephant Walk
Alternating hamstring mobility drill performed from a relaxed standing forward fold.
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Elephant Walk Step
Traveling elephant-walk mobility drill alternating hamstring lengthening with small forward steps.
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Elevated Pigeon
Bench-supported pigeon stretch for the front-leg glute and outer hip.
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Elevated Pigeon Good Morning
Repeated controlled hip hinge over a bench-supported pigeon position for outer-hip mobility.
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Exercise Ball Decline Toe Tap
Advanced decline-plank toe tap with the shins balanced on a stability ball and the pelvis resisting rotation.
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Exercise Ball Dumbbell Chest Press
Pressing drill building chest, shoulder, and triceps strength with dumbbell.
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Exercise Ball Lower Back Stretch (Pyramid)
Supine stability-ball stretch that gently opens the lower back and front of the hips.
View exerciseExercise Ball Lying Abductor Stretch
Supported side-lying hip stretch that opens the outer hip and abductor line.
View exerciseExercise Ball on the Wall Calf Raise
Controlled calf raise with the torso supported by a stability ball against a wall.
View exerciseExercise Ball on the Wall Calf Raise (tennis ball between knees)
Wall-supported calf raise using gentle knee pressure on a small ball to maintain leg alignment.
View exerciseExercise Ball One Leg Prone Lower Body Rotation
Unilateral stability-ball plank in which the supported leg sweeps through a controlled hip rotation.
View exerciseExercise Ball One Legged Diagonal Kick Hamstring Curl
Single-leg stability-ball hamstring curl with a diagonal free-leg reach and anti-rotation demand.
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Exercise Ball Plate Hyperextensions
Posterior-chain drill strengthening the back side with controlled extension.
View exerciseExercise Ball Seated Quad Stretch
Mobility drill that develops comfortable range of motion and positional control using a stability ball, with emphasis on the quadriceps.
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Exercise Ball Torso Rotation
Supine stability-ball rotation that trains oblique strength while the hips remain level in a bridge.
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Extended Range Side Lying Hip Abduction
Hip-focused drill targeting the glutes with steady pelvis control.
View exerciseEZ Bar Legs Side Pull In Sit-up
Trunk-flexion drill that develops abdominal strength and control using an EZ bar, with emphasis on the abdominals.
View exerciseEZ Bar Reverse Crunch
Loaded reverse crunch with an EZ bar secured between the feet to challenge pelvic control.
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Farmer Carry
Loaded carry for grip, trunk stiffness, posture, and conditioning.
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Farmers Walk
Loaded hold or carry for grip, posture, and trunk stability.
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Fast Kick With Arm Circles
Dynamic warm-up alternating controlled front kicks with small arm circles at shoulder height.
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Feet and Ankles Rotation Stretch
Controlled ankle circles used to explore pain-free range and prepare the feet and ankles for movement.
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Feet Elevated Calf Raise
Bodyweight calf raise from an elevated edge for a controlled heel stretch and full plantar-flexion range.
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Feet Elevated Spider
Dynamic core drill driving the knee forward while maintaining upper-body support.
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Feet Jumping Jacks
Lower-body jumping-jack drill in which the feet jump apart and together while the arms remain relaxed.
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Figure 4 Walks
Walking glute-mobility drill that briefly forms a standing figure-four before each step.
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